Brown Sugar Baked Salmon With Two Grain Pilaf Recipe
Servings: 6
Ingredients
- 1 3/4 lb Salmon fillet
- 1/2 c. Brown sugar - (packed)
- 3 Tbsp. Low-sodium soy sauce
- 2 Tbsp. Fresh lemon juice
- 2 Tbsp. Dry white wine or possibly water
- 1 tsp Canola oil
- 1/2 c. Diced onion
- 1 c. Sliced fresh mushrooms
- 1/2 c. Long-grain white rice
- 1/2 c. Bulgur - (available in ethnic markets, health-food stores and some supermarkets)
- 1/2 tsp Salt
- 1/8 tsp Grnd black pepper
- 1/8 tsp Grnd nutmeg
- 1 can Fat-free low sodium chicken broth (15 ounce)
- 1/4 c. Water
- 1 tsp Oriental sesame oil
Directions
- To prepare fish: Cut salmon into six even portions, if you like. Place in a glass or possibly ceramic baking dish.
- In a separate container, mix brown sugar, soy sauce, lemon juice and wine. Stir till brown sugar dissolves; pour over salmon. Cover and chill. Allow to marinate for at least 30 min or possibly up to six hrs.
- When ready to cook, preheat oven to 400 degrees. Bake salmon with marinade, basting frequently. If you have cut salmon into pcs, bake for 12 to 15 min. If fillet is whole, bake for 20 to 25 min. Salmon is done when it is hard to the touch. Remove from heat; throw away marinade.
- While salmon is cooking, prepare pilaf: Heat canola oil in a small saucepan. Add in onion and mushrooms; saute/fry over medium-low heat for 5 min or possibly till onions are light brown. Stir in rice, bulgur, salt, pepper, nutmeg, chicken broth, water and sesame oil. Bring to a boil, cover, then reduce heat to low. Cook for 12 min, then turn off heat, keep covered, and let stand for 5 min for pilaf to absorb all liquid. Serve pilaf with salmon.
- Yields 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 305g | |
| Recipe makes 6 servings | |
| Calories 484 | |
| Calories from Fat 180 | 37% |
| Total Fat 20.03g | 25% |
| Saturated Fat 4.41g | 18% |
| Trans Fat 0.0g | |
| Cholesterol 73mg | 24% |
| Sodium 755mg | 31% |
| Potassium 717mg | 20% |
| Total Carbs 42.78g | 11% |
| Dietary Fiber 2.8g | 9% |
| Sugars 18.96g | 13% |
| Protein 32.08g | 51% |
